How to Cope with Panic Attacks
怎样应对无端恐惧症
You can’t always get rid of panic attacks completely, but you can learn to live with them.
Steps 步骤
STEP 1 Accept it 学着接受它
Accept the fact that you are having an attack. Facing panic head on reduces its intensity.
STEP 3 Rate it 给它做评价
Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.
When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.
STEP 4 Breathe 深呼吸
Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.
STEP 5 Visualize 使其形象化
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
STEP 6 Release tension 释放压力
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.
STEP 7 Join a support group 参加一个支援小组
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
STEP 8 Consider therapy 考虑理疗
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
STEP 9 Ask about medication 询问医师是否适宜服药解决
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
视频地址：
http://www.howcast.com/videos/2961-How-to-Cope-with-Panic-Attacks
怎样应对无端恐惧症
You can’t always get rid of panic attacks completely, but you can learn to live with them.
Steps 步骤
STEP 1 Accept it 学着接受它
Accept the fact that you are having an attack. Facing panic head on reduces its intensity.
STEP 2 Be realistic 面对现实
Be realistic. Remind yourself that you are not in any real danger.STEP 3 Rate it 给它做评价
Rate your level of panic on a scale of one to ten. Sufferers find that this simple exercise somehow makes an attack more tolerable.
When you have a calm, quiet moment, think about what triggers your attacks. If you understand what causes them, you might be able to reduce them.
STEP 4 Breathe 深呼吸
Take a few deep breaths. Place one hand on your chest and one on your stomach as you inhale deeply and then exhale slowly. The hand on your chest should barely move; the other should rise up and down.
STEP 5 Visualize 使其形象化
Now picture yourself in a favorite, peaceful place, like in the mountains or on the beach.
STEP 6 Release tension 释放压力
Release tension by tightening each muscle in your body for approximately five seconds before moving on to the next.
If you begin to hyperventilate, breathe into a paper bag for about ten minutes. This will diminish your symptoms by raising your carbon dioxide levels.
STEP 7 Join a support group 参加一个支援小组
Join a support group, where other sufferers can share their tips and techniques for coping with and conquering panic attacks.
STEP 8 Consider therapy 考虑理疗
Consider getting therapy. Cognitive-behavior therapy is especially useful in helping panic attack sufferers learn to cope with their fears.
STEP 9 Ask about medication 询问医师是否适宜服药解决
Ask your doctor or therapist if you are a good candidate for anti-anxiety medication.
For unknown reasons, women have twice as many panic attacks as men.
视频地址：
http://www.howcast.com/videos/2961-How-to-Cope-with-Panic-Attacks
